Climbing High

Feb 16th, 2013

Category: Competitor

Climbing High

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Pat P

Please wear your rope climbing socks!
WOD in Southie Orange

Warm-up
1 legless rope climb 15ft
300m row
2 ropeclimbs with your legs 20ft
300m row
1 legless rope climb 15 ft

Strength
EMOM for 12 minutes – 2 power snatches

Skill
Rope Climbs

WOD – 25-30 minutes
5 Rounds
15 Burpee Box Jumps
15 Thrusters (115,80)
3/2 Rope Climbs

Games/Regional – 20ft climbs
Open – 15ft climbs

Cash Out
Max GHD Sit Ups in 2 minutes – touch the ground, touch the pad – ladies can use a 45 lb plate to touch on the ground

DISCUSSION 7 Comments

  1. Andrea Cooke 02/16/2013 at 10:52 pm

    snatch work- got a 135 squat snatch finally!! very excited.

    wod: 5x 5 squat snatch @95+ 4 ring dips + 3 wallclimbs + 200m run + 1 rope climb
    with one minute rest inbetween rounds= around 18:00

    30-20-10 cals on bike and rower= 8:25

  2. mattw 02/16/2013 at 9:36 pm

    warmup: done
    strength: mobility & technique work
    wod: 19:40 regional. too much time looking at bar.

  3. dudley 02/16/2013 at 9:32 pm

    front squats up to 215#, pr
    27:25 regional. that was a beatdown…after yesterday’s DL wod beatdown.

  4. Will 02/16/2013 at 9:04 pm

    Warmed up with some bench press and muscle up work. Thanks to everyone for the tips on the muscle ups. They’re a work in progress but I’m getting better.
    EMOM: 155
    WOD: 29:30 regional
    Cash-out: 33

    Totally smoked by this one. A vacay in some warm weather next week should provide some much need R&R

  5. JWhite 02/16/2013 at 4:27 pm

    Warm Up: Done
    Snatch: up to 135
    WOD: 31:00 regional, WOD kicked my A$$ and huge case of alligator arms at the top of those rope climbs
    Cash Out: 40

  6. Schurko 02/16/2013 at 4:02 pm

    warm-up: check
    EMOM: up to 205#
    WOD: 29:45 @ Regionals (2 – 20′ climbs)
    Cash-out: 44